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187 Cards in this Set
- Front
- Back
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Daily physical activity in the United States is becoming a standard lifestyle for most Americans
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FALSE |
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The leading causes of death in the United States today are largely lifestyle related. |
True |
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Moderate physical activity has been defined as any activity that requires an energy expenditure of 1,000 calories per week,
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True |
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The main emphasis of physical fitness programs should be on the skill-related components.
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False |
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Physical fitness alone is sufficient to lower the risk for disease and ensure better health regardless of the circumstances.
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false |
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John recycles and uses public transportation most of the time. He demonstrates a high level of ____ wellness.
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enviormental |
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Jane believes that she has an ideal job that is both challenging and rewarding. She is enjoying a high level of ____ wellness.
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occupational |
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An optimal time to assess resting heart rate would be after you have:
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read in bed quietly for about half an hour.
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Exercise is a subset of physical activity that is:
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planned, structured, and repetitive
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You can determine your heart rate by counting your pulse either on the wrist over the radial artery or over the:
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carotid artery in the neck.
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The leading cause of preventable deaths in the United States is
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tobacco use.
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Mary has a sense of meaning and direction in her life and a relationship to a higher being. She has a high level of ____ wellness.
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spiritual |
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Among the topics addressed by the Healthy People 2020 initiative is
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personal responsibility for health behavior
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The health fitness standards proposed in your text are based on data linking:
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minimum fitness values to disease prevention and health.
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Your text identifies the greatest benefit of participating in a regular fitness and wellness program as:
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. enjoying a better quality of life.
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The general recommendation for adults is ____ steps per day.
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10,000 |
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One factor that may account for the low U.S. life expectancy ranking is:
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the extremely poor health of some groups.
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Which exercise can be classified as aerobic?
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2 mile walk
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As a person's cardiorespiratory endurance increases, the:
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resting heart rate decreases
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The amount of oxygen that is actually used by the body during rest or a hard workout is determined by the heart rate, the stroke volume, and the amount of:
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oxygen removed from the vascular system.
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Generally speaking, a vigorous exercise programs entails an intensity level above ____ percent of maximal capacity.
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60 |
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John has just returned from a two week vacation, during which he didn’t adhere to his daily 30-to 60-minute routine of moderate exercises. The experts say John should:
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build up gradually to his previous level of exercise.
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When exercising at a moderate intensity, what is the recommended frequency of exercise?
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30 to 60 minutes five days per week
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From a weight-management perspective, what exercise regime is recommended to prevent regaining lost weight?
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at least five 60- to 90-minute training sessions of moderate intensity per week
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After _____ of aerobic inactivity, the cardiorespiratory system starts to lose some of its capacity.
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48 to 72 hours
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Maximal heart rate is estimated by:
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subtracting (0.7 x age) from 207.
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What FITT-VP variable is associated with gradually increasing the duration and frequency of your exercise program?
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progression |
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What cholesterol level is associated with high risk for heart disease?
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240 mg/dL
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According to the CHD risk analysis, what appears to be the best predictor for developing coronary heart disease?
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unhealthy diet
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One result of regular aerobic exercise is a(a):
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increase in HDL cholesterol.
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By 2020, diabetes and prediabetes are projected to account for ____ percent of total health care spending
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10 |
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The fourth-leading cause of death in the United States is:
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stroke |
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What is the principal reason for a 46 percent decline in heart and blood vessel disease in the United States between 1960 and 2010?
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health education
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More than half of these deaths attributed to stroke or heart disease occur:
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within one hour of the onset of symptoms, before the person reaches the hospital.
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Jeremy has a desk job and seldom exercises. Jeremy begins to shovel snow to clear his driveway. What risk is he taking?
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Jeremy is increasing his risk for a cardiovascular incident 50- to 100-fold.
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An increased risk for CHD has been established in people with:
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high total cholesterol, high LDL cholesterol, and low HDL cholesterol.
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_____ tend(s) to release cholesterol, which may penetrate the lining of arteries and speed up the process of atherosclerosis.
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Low-density lipoproteins
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A high level of what blood component is thought to enhance plaque formation and subsequent blockage of the arteries?
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homocysteine
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Eating five servings of fruits and vegetables daily provides sufficient levels of ____ to remove and clear homocysteine from the blood.
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folate and vitamin B6
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Why do premenopausal women have a much lower incidence of heart disease?
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The female sex hormone estrogen tends to raise HDL.
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The “A” in SMART goals stands for acceptable goals that are compatible with those of others when a group effort is required.
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True |
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I will reduce my body fat to 20% body fat in 2 weeks" is best described as a goal that is:
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unrealistic.
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April's long-term goal is to attain recommended body weight by losing 50 pounds. Which objective is most likely to help April reach her long-term goal?
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. Lose 1 pound per week.
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Health experts recommend that to be considered active, a person accumulate the equivalent of _____ miles of walking per day.
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. 5-6
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Daily computer e-mailing, surfing the Internet, and conducting online transactions have been shown to decrease energy expenditure by _____ calories.
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50 to 300
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I'll deal with the consequences later" is an expression that best illustrates the _____ “barrier to change.”
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risk complacency
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People with an internal locus of control have a(n):
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easier time adhering to a wellness program.
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People with an external locus of control believe that:
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things happen to them by chance, despite their behavior
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John does not believe that he will get lung cancer from smoking cigarettes, so he does not want to quit smoking. John is in the _____ stage of the transtheoretical model.
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precontemplation
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John has maintained a healthy body weight by exercising regularly and eating right for more than five years. He is considered to be in the _____ stage of the transtheoretical model.
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adoption
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What process of change involves surrounding yourself with people who will work toward a common goal with you or who care about you and will encourage you along the way?
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helping relationships
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Proper nutrition means that a person's diet:
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supplies all the essential nutrients.
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Essential nutrients include: |
carbohydrates, fat, protein, vitamins, minerals, and water. |
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A primary function of carbohydrates is to: |
supply energy to body cells. |
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The body’s most concentrated energy source is: |
fat |
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What part(s) of the body store(s) glycogen? |
liver and skeletal muscles |
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What function does soluble fiber serve? |
lowers blood cholesterol |
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What function does insoluble fiber appear to serve? |
. lowers the risk for colon cancer. |
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Consuming _____ reduces abnormal heart rhythms and blood clotting. |
omega-3 fatty acids |
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What function does protein serve? |
maintains normal balance of body fluids |
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What function is associated with minerals? |
regulate muscular and nervous tissue impulses |
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A food that offers specific health benefits beyond those supplied by the traditional nutrients it contains is called a _____ food. |
functional |
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Vitamin, mineral, and fiber supplements: |
. fail to supply all the nutrients and other beneficial substances present in food. |
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The two main fuels that supply energy for physical activity are: |
sugar and fatty acids. |
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Athletes engaged in strength training and body building should: |
eat a balanced diet with a large variety of nutrients from all food groups |
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Recommended body weight is determined based on: |
. percentages of body fat and lean tissue. |
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The concept of ____ is based on separating the body into fat and nonfat components. |
body composition |
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What type of fat is stored in adipose tissue? |
storage fat |
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Essential fat accounts for about _____ of the total weight in men. |
3% |
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The percentage of essential fat is higher for women because it includes ____ fat. |
sex-specific |
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Which method of body composition measurement is most frequently performed in research and by medical facilities? |
DXA |
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Body mass index (BMI) is used almost exclusively to determine health risks and mortality rates associated with:
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excessive body weight.
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Scientific evidence indicates that mortality rates are 50 to 100 percent for people whose BMI exceeds: |
30 |
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Statistics show that individuals at greater risk for coronary heart disease, congestive heart failure, hypertension, type 2 diabetes, and strokes: |
store more abdominal fat than thigh fat. |
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Normal physiological functions can be seriously impaired when the percent body fat falls below: |
12 percent for women. |
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What is April's fat weight? |
48lbs |
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What is April's lean body weight? |
112lbs |
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What is April's recommended body weight at 22 percent body fat? |
143.6 lbs |
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If current trends hold, the average American adult will: |
. gain one to two pounds per year |
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An alarming increase in the number of Americans who are obese and overweight can be tied directly to |
physical inactivity and poor dietary habits. |
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BMI levels indicative of excess body fat that can lead to significant health problems are ____ or higher. |
30 |
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One pound of fat represents ____ calories. |
3500 |
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What eating disorder is characterized by skipping meals in favor of binge drinking? |
drunkorexia |
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When the body uses protein instead of a combination of fats and carbohydrates as a source of energy: |
a large amount of weight loss is in the form of water |
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The major risk associated with long-time adherence to low-carb diets is an increased risk of heart disease because: |
high-protein foods are often high in fat |
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Caloric intake could be balanced against output if ____ could be determined accurately. |
daily energy requirements |
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What is the best exercise modality to offset the setpoint |
aerobic exercise |
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If a person is trying to lose weight, a combination of ____ works best |
aerobic and strength-training exercises |
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Excessive body weight combined with physical inactivity rank as the ____ cause of preventable death in the United States. |
second-leading |
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Weight management is accomplished by making a(n) ____ physical activity and proper food selection |
lifetime commitment to |
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A well-designed weight management program calls for _____ hours of sleep each day. |
8 |
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A benefit of strength training, accentuated even more when combined with aerobic exercise, is a(n): |
decrease in adipose tissue around muscle fibers themselves |
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For beginners, significant strength increases seen during the first 2 to 3 weeks of training are largely related to: |
enhanced neural function. |
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Jane can hold a chin-up for five minutes. This is a measure of her: |
muscular endurance. |
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The more muscle fibers a motor neuron innervates, the: |
stronger the muscle contraction. |
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Increasing repetitions and volume are two ways to: |
overload in strength training. |
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Which of the following terms applies when a football player emphasizes strength-training exercises that closely mimic the types of movement patterns encountered during a game? |
SAID principle |
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The training concept that states that the demands placed on a system must be increased systematically and progressively over time to cause physiological adaptation is referred to as: |
the overload principle. |
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Muscular strength is usually determined by the maximal amount of resistance, or ____, that an individual is able to lift in a single effort. |
one repetition maximum |
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What is the minimum about of time to achieve significant strength gains in a strength training program? |
first 8 weeks of training |
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Which of the following should be kept in mind when designing a strength-training program? |
Select exercises that will involve all major muscle groups. |
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A major objective of core strength training is to exercise the _____ muscles in unison. |
abdominals and lower back |
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Stability balls are thought to be more effective than similar exercises on the ground because they contribute more to |
balance. |
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Permanent lengthening of soft tissue is called: |
plastic elongation |
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Temporary lengthening of soft tissue is called: |
. elastic elongation. |
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What is the effect of excess fat tissue on flexibility? |
Excess fat increases resistance to movement and hampers joint mobility |
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The most significant contributor(s) to lower flexibility is (are): |
sedentary living. |
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Decreased flexibility leads to a loss of ____ for older adults, making it impossible to perform even simple daily tasks. |
mobility |
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Range of motion around a given joint depends mostly on the ____ that joint. |
. structure of |
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Speed of movement, momentum, and active muscular effort are characteristics of: |
dynamic stretching. |
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The general recommendation for a flexibility development exercise session is to hold the final stretch position for _____ seconds. |
10-30 |
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After six to eight weeks of flexibility development, current flexibility levels can be maintained with as few as: |
two flexibility sessions per week. |
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Back pain is considered chronic if it persists longer than: |
three months |
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At minimum, how long should Alice warm up before her one-mile walk? |
3 to 5 minutes |
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The ability to produce maximum force in the shortest time defines what skill? |
power |
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The time required to initiate a response to a given stimulus defines what skill? |
reaction time |
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Speed and force (strength) are the primary components of what skill? |
power |
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What skill is most essential for golfers? |
coordination |
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If your body temperature has reached 104 to 105 degrees, you are likely to: |
become incoherent |
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What is the best treatment for acute sports injuries? |
prevention |
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The base fitness conditioning should include: |
four health-related fitness components. |
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_____ is a training approach that uses a systematic variation in intensity and volume to enhance fitness and performance. |
Periodization |
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What are the components of strength training? |
hypertrophy, strength, and power |
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If proper recovery is not built into the training routine, what is the result? |
overtraining |
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Improper shoes and exercising on hard surfaces are among the common causes of: |
shin splints |
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Aerobic activities and strength training on a regular basis help older adults properly manage body weight and significantly reduce: |
visceral fat |
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One of the five steps suggested for making better use of your time is: |
identify and prioritize immediate goals. |
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Engaging in physical activity reduces muscular tension and metabolizes increased: |
catecholamines. |
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The purpose of the Thirty-Second Body Scan is to: |
trigger biofeedback. |
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To treat his insomnia, Manuel focuses on becoming fully aware of where he is and what he is doing, without passing judgment or dwelling on the past. What form of meditation is he using? |
mindfulness |
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What component of exercise is the most valuable in reducing stress? |
decrease in muscular tension
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What behavior pattern applies to Type A individuals?
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often set their own goals.
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What characteristics apply to Type B behavior?
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casual and relaxed
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The instrument in your textbook used to assess sources of stress in life is called the:
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Stress Events Scale.
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One consequence of sleep deprivation is:
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higher blood levels of cortisol.
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____ is considered positive because health and performance continue to improve even as stress increases.
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Esutress |
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Terence is having trouble completing his tax return. What would Dr. Selye advise Clarence to do?
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go for a swim |
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One characteristic of centuries-old breathing exercises is:
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inhaling a large amount of air with each breath.
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Being obese increases one's risk of dying from any form of cancer by more than |
50 percent |
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Tobacco use is associated with an estimated _____ of lung cancer and at least _____ of all cancer deaths. |
87 percent; 30 percent |
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How are antioxidants thought to fight cancer? |
They absorb oxygen free radicals. |
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The American Cancer Society and the National Cancer Institute report that individuals with ____ have some of the lowest cancer mortality rates ever reported in scientific studies. |
a healthy lifestyle |
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What is the biggest factor in fighting cancer today? |
health education |
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Chronic stress increases ____ and inflammatory chemicals that sustain cancer growth. |
cortisol |
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Excessive intake of what diet component may increase the risk of developing pancreatic cancer by 70 percent? |
sugar |
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What is a cancer-preventing benefit of regular exercise? |
Exercise reduces low-grade inflammation. |
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Approximately what percentage of Americans will develop skin cancer in their lifetime? |
20% |
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Excess weight, especially ____, increases cancer risk |
. around the waist |
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What vitamin appears to be the most powerful regulator of cell growth and seems to keep cells from becoming malignant? |
Vitamin D |
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Full-time college students ages 18 to 22 are:
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more likely than their peers to use alcohol.
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According to 2012 statistics, the highest prevalence of alcohol use in the United States is among:
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21- to 25-year-olds
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Jessica realizes that Alex, her date to the dance, has had too much to drink. What should she do?
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Leave as quickly as possible, without Alex
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The average life expectancy for a chronic smoker is _____ years shorter than that for a nonsmoker.
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10 |
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Compared with addiction to alcohol, the physical addiction to nicotine is ____ powerful.
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six to eight times more
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Heavy smokers use the health care system, especially hospitals, ____ as much as nonsmokers do.
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twice |
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What term applies to inappropriate use of a drug resulting in physical, emotional, financial, intellectual, social, spiritual, or occupational consequences?
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drug abuse |
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The most widely consumed illegal drug in the United States is:
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marijuana |
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The National Institute on Alcohol Abuse and Alcoholism states that about ____ of college students report having academic problems due to alcohol abuse
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one-fourth |
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One of the most unpleasant, dangerous, and life-threatening effects of drinking is the synergistic action of alcohol when combined with other drugs, particularly:
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central nervous system depressants.
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What term applies to “huffing” or “sniffing glue?”
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inhalant abuse |
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MDMA use has increased dramatically in a powder or capsule form known as:
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Molly |
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At least 80 percent of women will acquire HPV infection by what age?
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50 |
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To protect against HIV and other STIs, men should use latex condoms labeled:
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“disease prevention.
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How does the immune system respond to HIV infection?
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The immune system forms antibodies that bind to the virus.
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In the majority of cases, what is the result of treatment of HIV infection with antiretroviral drugs?
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The drugs suppress the virus.
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Cornelia thinks that her sex partner, Alfred, is showing symptoms of an STI? What do the health experts cited in this text suggest she do?
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. Ask Alfred if he has noticed the symptoms.
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The Center for Disease Control and Prevention (CDC) recommends annual chlamydia screening for what group?
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sexually active women age 25 and younger
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____ is the most common sexually transmitted infection.
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Human papillomavirus
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Which condition can be treated with oral antibiotics?
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chlamydia
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What condition typically occurs when an STI spreads to the fallopian tubes, uterus, and ovaries?
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PID |
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Since the introduction of Gardasil and Cervarix in 2006, vaccine-type HPV prevalence has decreased 56 percent among: |
. female teenagers, 14 to 19 years of age.
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Tamara, 19, has oral herpes as manifested by a lesion on her lip. This condition is:
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an acceptable viral infection.
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The CDC recommends annual HIV screening for:
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people at high risk for infection.
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Surveys have shown that people who seek sex partners over the Internet are:
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at greater risk of contracting an STI.
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Scientists believe a healthy lifestyle allows people to live physically, intellectually, emotionally, socially active, and functionally independent lives to what age?
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. 95
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Another term for conventional Western medicine is:
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allopathic medicine
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Your actual age is your ____ age
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chronological
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Hospitals with effective staff communication, good team work, and regular patient care discussions have ____ than hospitals with a poor culture of safety.
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lower rates of infection
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Unconventional medicine is referred to as ____ when patients use it to augment their regular medical care.
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complementary
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What CAM therapeutic category encompasses treatments that focus primarily on the structures and systems of the body?
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manipulative and body-based methods
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If you are contemplating membership in a fitness facility, you should make sure that the facility and equipment:
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meet your activity interests.
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What term applies to a health or fitness professional who evaluates, motivates, educates, and trains clients to help them meet individualized healthy lifestyle goals?
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personal trainer
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Exercise equipment monitors that measure heart rate, work output, caloric expenditure, speed, grade:
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do not enhance the actual fitness benefits of the workout
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A lifetime commitment to fitness and wellness is achieved if you implement a program:
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based on your interests and what you enjoy doing most.
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When setting behavioral goals for the future, what does your text advise?
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Select one or two wellness components to work on in the next two months.
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With respect to personal trainer, what is a better indicator of expertise?
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professional certification
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What medical term refers to the percentage of patients who require rehospitalization within 30 days of a procedure?
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bounce back rate
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